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Welcome. This blog site, healthy eating and food safety, has been discontinued as of June 23, 2017. I look forward to your comments and feedback regarding use of this tool to disseminate educational information.

Friday, November 11, 2016

Simple Carbohydrates are Part of Complex Problem

Simple
Carbohydrates are Part of Complex Problem

Why has our
population especially that of our youth, become so overweight? That is a loaded
question, one that likely has many contributing factors. Parents may find it
easier to provide sweet foods and beverages that children want than it is to
only allow children to enjoy these options as special treats.

Sugar is also
referred to as a simple carbohydrate and is used plentifully in candy, soft
drinks, cookies, muffins, cake and more. Sugar is readily absorbed into our
bloodstream and can cause a quick rise in blood glucose which provides energy
for short term durations but does not provide long-term fuel. Sugar is also
referred to as “empty calories” because there are no beneficial nutrients, such
as vitamins and minerals, in sugar.

The advantage
that complex carbohydrates have over simple sugars is that they provide many
more nutrients such as fiber, vitamins and minerals. This makes choosing
complex carbohydrates, such as whole-grain cereal, quinoa, fruits, vegetables
and nuts a healthier choice. In comparison, simple carbohydrates do not have
much nutritional value. Eating too many simple carbohydrates like sweetened
bread and sports drinks can lead to an excessive intake of calories. Overeating
can contribute to weight gain which increases the risk of joint disorders like
arthritis, diabetes, heart disease and strokes. In essence, moderation is
ideal; excess is harmful.

Recommendations
for sugar intake is described in the chart below, with an explanation of how
much added sugar is in various types of food and
beverages. Keep this in mind when deciding what choices you want to provide
your child with. Their choices depend on what you as the parent or caregiver
provide. Are you willing to say “no”, to frequent requests for sweets and offer
them healthy options instead? By adhering to healthy choices and providing this
discipline when a child is young, you’re paving the way for a foundation of
healthy eating when your children are older and helping to prevent the
overconsumption of calories that can lead to weight gain.

Age group

Daily recommended limit of Added Sugar

Newborns and Infants

0 tsp (0 gm)

Toddlers and Preschoolers

4 tsp (16 gm)

Children ages 4-8

3 tsp (12 gm)

Pre-teens and Teenagers

5-8 tsp (20-32 gm)

Adult Women

6 tsp (24 gm)

Adult Men

9 tsp (36 gm)

In an attempt to look at what a “typical” amount of added
sugar a child might consume the following foods are listed. The table is an
example of what a 5 year old could consume during a day-long sporting event.
Note, the chart only lists added sugar, not the total sugar content of each food.

Food item

Amount of added sugar

Capri Sun, reduced sugar

4 tsp (16.5 gm)

7 Donut holes (glazed)

19 tsp (74 gm)

12 oz Cherry slushy

10 tsp (41 gm)

Hot dog/bun

0

1 oz bag of potato chips

0

4 pieces of licorice

5 tsp (19 gm)

Ice Cream (1/2 cup)

4 tsp (15 gm)

Total

42 tsp

Does this look familiar to you? If you see your child’s
diet in the above table, maybe it’s time to re-think your choices, and how you
plan to swap out some of the items for healthier choices.

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